How to Walk on a Treadmill on an Incline

Running on a treadmill can burn a lot of calories, but it can be a difficult exercise for people who have knee or joint problems or cannot do high impact exercises. A lower impact option is walking on the treadmill on an incline. In fact, walking on an incline on the treadmill, which mimics walking uphill, can burn a large amount of calories if done at a high intensity. You may be able to reap all the cardiovascular benefits you would get from jogging.

Things You'll Need

  • Comfortable training shoes
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Instructions

    • 1

      Stand on the treadmill with your legs on either side of the walking belt. Turn on the machine and make sure it is on the lowest incline (flat).

    • 2

      Choose a low incline (below five) and a low speed (below three) to begin your workout. Stay at this intensity for five to 10 minutes. Do not hold on to the treadmill arms. During this warm-up, your muscles slowly become more limber, and your heart rate slowly increases.

    • 3

      Slowly increase the incline grade and speed. Increase the intensity only to a level where you are able to walk without holding on to the treadmill arms. Holding on to the treadmill arms decreases the intensity of the exercise as well as the amount of calories you burn.

    • 4

      Lean forward and increase your stride so that you are able to keep up with the pace of the treadmill. Pump your arms for more momentum. Continue walking at this pace until you are ready to end your exercise.

    • 5

      Slowly decrease the incline grade (below five) and speed of the treadmill (below three) and continue walking on the treadmill for five to 10 minutes. This slower pace allows your heart rate to gradually decrease and return to normal.

    • 6

      Gently stretch your muscles, especially your lower body muscles. Walking on an incline keeps your posterior leg muscles shortened for a prolonged period of time. Stretching these muscles helps elongate and relax them, improving your recovery time and keeping you injury-free.